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Red Lentil Vegetable Curry with Mild Masala

This is a simple curry dish you can make for lunch or dinner. It takes about 30 minutes to cook. Root vegetables help with grounding and balancing vata dosha, so it is an especially nice dish for the winter. Beets, parsnips or other root vegetables, along with acorn, butternut or kabocha squashes, are other good options.

Curry spices are comforting, nourishing and healing. Eating this dish with white or brown basmati rice creates a nutritionally balanced meal with complete protein.

Cook Time 30 mins
Total Time 30 mins
Difficulty: Beginner
Best Season: Winter
Dietary: Egg Free, Gluten Free, Nut Free, Vegetarian
Description

Grounding and balancing for vata dosha.

Ingredients
  • 3 tsp ghee
  • 1/2 red onion (diced)
  • 2-3 cloves garlic (minced)
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1/2 tsp ground cumin
  • 1/4 tsp ground black pepper
  • 1/4 tsp cinnamon powder
  • 1 Tbsp Mild Masala powder (see below)
  • 1 tsp salt (add a pinch at a time)
  • 3/4 cup red lentils (rinsed and soaked for 20 minutes (or split mung beans if experiencing vata imbalance))
  • 3-3.5 cups liquid (bone broth, vegetable broth or water)
  • 2 medium red potatoes (unpeeled, scrubbed and diced)
  • 1 medium carrot (diced)
  • 1 small zucchini (diced)
  • 1/2 tsp lime zest
  • 1/2 yellow, orange or red sweet bell pepper (diced)
  • 2 cups greens (arugula, spinach or collard greens)
  • cilantro leaves
  • lime
    • Mild masala spice
  • 2 Tbsp coriander seeds
  • 1 Tbsp cumin seeds
  • 1 Tbsp cardamom seeds
  • 1 Tbsp whole black peppercorns
  • 1 tsp fennel seed
  • 1/2 tsp mustard seed
  • 1/2 teaspoon whole cloves
  • 1 Tbsp ground paprika
  • 2 Tbsp ground turmeric
Instructions
    Curry
  1. 1
    Heat the ghee in a medium pot.
  2. 2
    Add the coriander, turmeric, cumin, black pepper, cinnamon, and Mild Masala powder and sauté for 7 seconds, being careful not to burn the spices.
  3. 3
    Add the onion and garlic. Sauté for 3-5 minutes until the onions are soft.
  4. 4
    Add salt a pinch or two at a time.
  5. 5
    Add the red lentils and sauté for a minute.
  6. 6
    Add your liquid, then the potatoes, carrots, zucchini, and lime zest.
  7. 7
    Cook on medium heat until the lentils and potatoes are soft and the liquid has thickened.
  8. 8
    Add the greens, cut into small pieces, and the bell pepper. Cook another 3-5 minutes, making sure not to overcook the greens. Taste and add salt as needed.
  9. 9
    Serve over cooked brown or white basmati rice. Garnish with cilantro and a squeeze of fresh lime juice.
    10. Mild masala
  10. 10
    Toast the whole seeds and cloves in a medium skillet (cast iron works best) over medium-high heat, stirring often, until the cumin turns brown, about 2-3 minutes.
  11. 11
    Transfer to a spice grinder or coffee mill, add the paprika and turmeric, and grind to a fine powder. Store in an airtight container for up to 5 months.
Read it online: https://www.bwellayurveda.com/recipe/red-lentil-vegetable-curry-mild-masala/

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